CrossFit LaSalle, Thrive Performance – CrossFit


A: Warm-up (No Measure)

As a team of 3

3 rounds of

20 Plate Jumps

:15 Air Bike for max watts

10 Recovery pace Air Squats

Next partner starts when previous partner finishes bike


B: Metcon (Time)

As a team of 3

For time

Row 250/200 Calories

Partner 1: Rowing

Partner 2: 50 Single Unders (Alternating if you can)

Partner 3: Run 200m with sandbag 40lbs

Rotate positions when partner with sandbag returns. Rotate from run to row, from row to jump rope

Cool Down